10

Oct

We all know how much fun the good old kettlebell is. So for today’s workout we are going to make it even more fun by using double kettlebells for every exercise.

The goal of the session will be to get through 5 rounds of the following as quick as possible.

20 x D/B Kettlebell Swing (With a kettlebell in each hand perform a kettlebell swing using your hips to thrust the kettlebell up.)

20 x Rengade Row (Start in a push up position with hands on top of the kettlebell, pull one kettlebell up to your hip. Repeat on the other side. Each side will count as 1 rep.)

20 x Alternating Kettlebell Clean (Start with one kettlebell at shoulder height the other held down between your legs. As you clean that kettlebell up drop the other one down to between your legs. Each clean will count as one rep.)

20 x Floor Press (Lay on the floor in a hip bridge position holding both kettlebells and press them straight up from your chest.)

5

Sep

Hey Guys, its a brand new week and what better way to get it started than with a big workout with the power ropes. The session is 10 exercises, 100 reps of each making a total rep load of 1000 waves for the workout.

100 x Double Waves (Hold rope in each hand, rapidly raise both hands from hip to shoulder height creating a wave in the rope)

100 x Circle Waves In (Hold the rope in each hand and make large circles rotating hands in towards each other)

100 x Lateral Rotations (Hold the rope in each hand, starting with both hands next to your right hip, raise hands up to chin and back down to your left hip. Then do the reverse rapidly. 50 either side)

100 x Circle Waves Out (As with the circle waves in but in the other direction)

100 x Star Jumps (Hold the rope in each hand and perform a star jump)

100 x Crossovers (Hold rope in either hand, start with arms out wide then cross them over and back)

100 x Chop Waves (Hold rope in either hand. Start with hands at left shoulder height and whip down to right hip and back up. Do 50 then change to the other side)